Comparing Nutrients in 300 calories Raw Enriched Short-grain White Rice VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Raw Enriched Short-grain White Rice: 83.8g
• Frozen Roasted Potatoes with Salt: 236g

Raw Enriched Short-grain White Rice has 2.8 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Raw Enriched Short-grain White Rice or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	1.26% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.17% 2.35g	16% 6.14g	38g per day for Men 19-50 years
Protein	9.73% 5.45g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.4% 194μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.25% 2.5mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	44.3% 3.54mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.6% 19.3mg	NA	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 79.6mg	NA	700mg per day for Men 19-50 years
Potassium	1.87% 63.7mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.056% 0.84mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	NA	11mg per day for Men 19-50 years
Water	0.3% 11g	4.35% 161g	3700g per day for Men 19-50 years

Raw Enriched Short-grain White Rice VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raw Enriched Short-grain White Rice or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Raw Enriched Short-grain White Rice vs Frozen Roasted Potatoes with Salt:

• Both Raw Enriched Short-grain White Rice and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Raw Enriched Short-grain White Rice as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Raw Enriched Short-grain White Rice vs Frozen Roasted Potatoes with Salt:

• 300 calories of Raw Enriched Short-grain White Rice have 3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 16.7 times more Potassium and 840 times more Sodium than Raw Enriched Short-grain White Rice.
• 300 calories of Raw Enriched Short-grain White Rice lack sufficient amounts of Potassium
• Both Raw Enriched Short-grain White Rice as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Roasted Potatoes with Salt contain 2.6 times more Fiber than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.